11
Nov

Wednesday 11/12/14

By: Sean

IMG_3261Strength/Skill

L-Sit (EMOM for 8 Min. 20 sec. hold)

Rope Climb (Practice Technique)

Conditioning

AMRAP 3 Min

10 Wall balls 20/14
20 Doubles
Rest 1 Min

AMRAP 2 Min

Burpees
Rest 1 Min

AMRAP 3 Min

10 Wall balls
20 Doubles

10
Nov

Veterans Day

By: Sean Leave a Comment

iwomtsurubachiStrength

Bench Press

5 @ 75%
3 @ 85%
1+ @ 95%

Conditioning

3 rounds for time of:

Row 500 meters
15 Overhead squats, 95/65
15 Pull-ups